It’s only 30 seconds can you last that long

Rolled in with 8 min till go times with only 3 pax there. Soon more and more started to pour in till there were 14 of us. T since we did not have any FNG’s we got right after it.

The Warm Up
10 Wind Mills
10 Imperial Walkers
6 On Your Six Reach For Your Toes And Hold

The Thang with the help of my Seconds App
30 seconds of Kettle Bell Goblet Squats
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Sumo Squats With A Pulse
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Left Leg Lunge
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Right Leg Lunge
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Right Leg Roman Dead Lift
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Left Leg Roman Dead Lift
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Wide Leg Kettlebell Deadlift
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Left Leg Apolo Ohno Kettlebell Lunge
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Right Leg Apolo Ohno Kettlebell Lunge
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Pass Under Lunges
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Lateral Kettlebell Lunges
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Right Arm Kettlebell Bent Over Rows
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Left Arm Kettlebell Bent Over Rows
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Overhead Press
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Right Arm Kettlebell Chest Press On Your Six
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Left Arm Kettlebell Chest Press On Your Six
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Upright Row
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Thrusters
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Halo’s

The music selection was as follows
Click Click Boom by Saliva
Superstar by Cypress Hill
Fade to Black by Metallica
I Hate Everything About You by Three Days Grace
Sabotage by Beastie Boys
Head Strong by Trapt
Dig by Mudvayne
Monster by Skillet
Fade by Stained
Sober by Tool

Last but not least some Global warming with a twist. I broke out the 15lbs slam ball as we got in to Al gore position and each person took a turn slamming the ball as hard as you lived 5 times. Based how hard some slammed the ball they had pretty easy lives so far or they where just hurting from all the kettlebell swings.

Announcements
BBQ & Bourbon
Shanking with Stang
Skeet shoot

Prayers and praise’s
Straight up son Yoshie killing his Cross Country Meet
Crab Cakes neighbor that fell with a broken ribs and punctured organs
YHC little brother visiting and it’s been 12 plus years since I have seen him.

Great work by all men, my legs and lower back are going to feel this one for a few days.

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Funky shorts day

WARMUP: Mosey around teeter, deep breathes at the dumpsters, circle up on far end. SSHs, windmills, low slow squats. MNCs. Finish up warm ups with mucho chesto. 10 merkins, 10 diamonds, 10 wide arm, 10 stagger right, and 10 stagger left.
THE THANG: Mosey up to church parking lot for accumulating BOMBS. Perform first letter, run to front of church for 10 merkins, run back to start. Do first and second letter, run,…repeat…you know the drill.
B=5 burpees, O=10 Os (abs), M=15 mountain climbers, B=20 big boys, S=25 surf Jack’s.
Partner up for jump overs. P1 holds plank, P2 jumps over and does flying squirrel, repeat up to 10, then switch. We did 10, 8, 6, 4, 2. At 6 we switched to burpees instead of squirrels and added hand release merkins to plank.
Mosey back to lot and grab some curb. 20 toe taps, 20 dips, 15 toe taps, 15 dips. Finish up with 2 slaughter sets. 10 box cutters, 9 dying cockroaches, 8 BC, 7 DC….after 1 Finish with 10 box cutters. Keep legs off ground for entire series. Second set, 10 hand release merkins, 9 mountain climbers….Finish w/10 hand release…crowd pleaser after a lot of chest work. Mosey back to COT.
ANNOUNCEMENTS: Apparently I missed the memo on funky shorts day. Grassy Knoll tried but it was Spectre for the win w/a fancy pair & matching headwrap. So next week the PAX will need to rise to the challenge.
COT: Thx for the opportunity Slapshot!

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Nostalgia and Fantasy Football

WARMUP:
After a pseudo-disclaimer we took a nice
Mosey to Grace church
20 SSH
15 MNC
15 Seal Jacks
10 windmills
10 plank jacks
15 IW
15 HW
Stretching

For the main part of the workout I channeled my first ever WO I attended at the GC 3 years ago.

DORA
100 Merkins
200 squats
300 LBCs
50 diamond Merkins.

It was here where Slow Jams and I lamented our FFB teams and how terrible waivers has been lately.

Next we ran to the wall behind the Oil Express where we did 3 rounds of :

10 irkens
10 Dips
10 derkens

Then ran to the HT wall. All pax did a peoples chair then one pax would run to the other side of the alley and do 5 HR Merkins. We did this for 2x

Ran to the Bubbles and Bows Parking Lot

Did 15 Hammers 15 Flutters 15 BBS and 15 In and Outs.

Got to COT in time for 15 burpees.

Great work by all!

Thanks to Slow Jams for the call!!

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Stockade STL style

WARMUP: light mosey to Hubert graham
THE THANG: 11’s with merkins and squats. Covered 4-4.5 miles, 400’+ of elevation gain
MARY: N/A
ANNOUNCEMENTS:
COT: Prayers from @sugarbug for a local high school football injured in last nights game and prayers for @davinci father as he heals from an ass whopping from his mother

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Tropical Storm Warning (w/Burpees)

Warmup:

Run to the brand new pavilion.

100 SSH IC (Yes it was 100 that is not a typo)
15 MNC IC

The Thang:

Modified Laredo
12 Merkins IC
12 Squats IC
12 Lunges IC
400 m run
2 rounds

EMOM Series

5 minutes EMOM
10 Merkins (later upped to 12 and then 15)
20 LBCS (later upped to 25)
10 Hello Dollys (later upped to 12 and then 15)
.12 recovery run

5 Minutes EMOM (this one was harder than it looked)
10 HR
10 BBS
10 4-Ct Flutter Kicks
.12 Recovery Run

4 minutes (because of time) EMOM
10 Peter Parker (later upped to 12 and then 15)
10 Mountain Climbers (later upped to 12 and then 15)
10 Plank Jacks (later upped to 12 and then 15)

Recovery Run back to COT

7 Minutes EMOM
8 Burpees..then upped to 10…then upped to 12 then upped to max out. I got 21 in for the last minute as IAN finally made his long-awaited appearance

COT:
Thank you to all the PAX who posted this morning. It’s always appreciated when people come out to the Stockade/Chupacabra and especially on a day where we have some significant weather coming. Always humbled and honored when anyone shows up to one of my workouts.

During COT we offered up Prayers for healing, and guidance and praises for the support and brotherhood of F3.

Until next time!

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Disco Dan Does Da Thang

WARMUP: COP warmup to get Cake Boss loose for his walk before the rest of dashed for the Main Event
THE THANG: Run down to SIM parking lot for a series of carioca, high knees, butt kickers, Nur and sprints with burpees intermingled throughout.

Pax each grabbed two bricks for a series of brick work including Seal Jacks, Moroccan nightclubs, overhead claps, burpees and other fun.

Run back to Walgreens for series along the wall round 1 solo and round 2 with partner

Balls to the wall
Bear crawl across lot
Crawl bear back
10 burpees
People’s chair

Mosey to side of Indian restaurant for 11s on the picnic tables (derkins & dips)

Mary– pass the baton among the pax

Mosey home

COT: Great to lead the pax in place of Cake Boss whose on IR (but still posting in the Gloom for some light work and 2nd F — way to go brother)!

My first workout with Hayden Fry who smartly waited to make his first post at The Fort instead of Chicago before he moved south. Great to have you on board!

Vuvu can’t decide whether to run or bootcamp so he got a little of both, walking with CB, then running all over the Gloom to find us, then joining for the final 15. Nice work!

Prayers for Slapshot and his M and family as they navigate unfortunate health news for is MiL. TAPs, brother.

Thanks to the pax for pushing throughout and especially for posting. I can’t do this thing we call life alone, and it’s invaluable to know you’re always there.

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You never know whats next…

WARMUP:
Mosey to WarmORama at Fort Mill City Hall
in Cadence,
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Mosey to Withers/Academy for Partner Work on the hill.
100 Mountain Climbers
100 Plank Jacks
100 Squats
100 Lunges
200 LBCs

Parking Lot:
20 CDD
20 Calf Raises
Lunges Walk
Toy Soldiers
Bear Crawl
20 CDD in Cadence
20 Merkins in Cadence

MARY:
Under Leg Claps
Freddie Mercury
Flutter clicks
LBC
Dead Bug

Run to Shovel Flag for CoT

ANNOUNCEMENTS:
COT:
Flag Handoff

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10 Year Convergence

Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.

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4 Season of a Man’s Life

Run to the hill by the football stadium. Stopped at each light pole for 8 HR Merkins. Once at the top we planked for the 6. 40 merkins total.

Continued to mosey past the church and armory. Entered back into the high school by the gym where we circled up.

With an impending birthday I have been reflecting a lot on where I am during my life. One such message that resonated with me is the idea that a man’s life is divided up into seasons. As a result the theme for today was the 4 seasons of a man’s life. I tried to mirror the workout with the nature of each season.

Season 1. : Spring Age 0-20. Theme is Identity.

This stage of a man’s life a man determines who he is, what skills he has, and what are his limitations.

SSH IC x10
Seal Jacks ICx10
Plan Jacks IC x10
Mountain Climber x10.

Did 2 rounds at 10 reps IC then 1 round of 20 IC to get to 40 IC reps in total for each exercise.

Ran to the next corner of the big parking lot for Summer

Season 2 : Summer Age 20-40 Theme is Learning and Growing

This stage of mans life is perfecting your skill set, and distinguishing your expertise for the good of society. How do you prioritize the things in your life (work v life balance). How do you establish family and your role in the community.

10 HR Merkins IC
10 Squats
10 Merkins IC
10 Lunges OYO

Repeated this 4 times to get to 40 reps of each exercise.

Run to the next corner of the parking lot for Fall

Season 3 : Fall Age 40-60 Theme is Influence

Key questions for this stage Have I achieved what I wanted to, can my mistakes be redeemed, and how to avoid having a mid-life crisis. Another key thing is to think about how you can influence the next generation. Particularly your family and close friends.

For this round of exercises I did a Tabata format

40 seconds on 20 seconds off.

Burpees
Catalina Wine Mixers
Bombjacks
HR Merkins

With time running out we ran to COT for the last season.

Season 4: Winter Theme is Investment.

At this stage you should have composure maturity and insight. You don’t see others as competition but as an opportunity to mentor and invest in the next generation. The greatest danger at this stage is for a man to believe he can no longer contribute. Of course in F3 we know this to be a lie. We have HIM’s all throughout the Fort as examples of what it is to be mentors, champions and examples.

The exercises at this stage were:

40 BBS
40 LBC’s IC
40 4-ct Flutter Kicks IC
40 American Hammers IC

With 8 seconds left I ended the workout…….with 5 more burpees OYO.

Honored to spend this day and this morning with the men of F3, members of my shieldlock and at Laces IN one of my favorite AO”s.

Until next time…..

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Week 0 Iron PAX challenge

WARMUP:

15 SSH IC
15 Michael Phelps IC (DH gave us an abridged Michael Phelps bio during this exercise)
5 Windmills IC
15 Mountain Climbers IC

THE THANG:

The COE Sandwich.

COE:
5 rounds
20 Thrusters with Coupon
20 Standard Merkins

Brenton
3 Rounds
100ft Bear Crawl
100FT Burpee Bear Crawl back (3 burpees for every 5 broad jumps)

5 more Rounds of Coe.

Modified version offered Goblet Squats and Incline or Decline Merkins for Coe and a 100 FT mosey/Lungewalk for Brenton with 10 HR merkins at the halfway point

We decided to make it harder than the recommended 3 merkins.

Please remember to submit those times.

As always it was a tough workout but we all better for it. Today’s workout was a combination of 2 hero WOD’s I encourage you all to take the time and read up on it at F3 greenwood.

Until Next time………

Announcements…. Read the newsletter!

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